My natural cadence is 80-90 rpm. Always has been, even after 30 years away from cycling. When riding for transportation or casually I only concern myself with staying within my natural rhythm, and expended energy for a given terrain or wind conditions, within that natural cadence. The only time I alter that pattern is about once a week for a harder workout on a hilly rural route, where I'll alternate between spinning and mashing, and pushing myself beyond my comfort zone. I don't do that when I'm riding in traffic or on casual rides -- I don't like to get winded or gassed in city streets.

But I've ridden with guys my age and older whose cadence is slower and they're much stronger and faster riders. Works for them.